Exercise: Golf can be a great way to exercise in the warm weather

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Golf may have begun as a sport dominated by men, but just as more women have entered the workforce and the boardroom, increasing numbers of women are realizing the many benefits of golf.

Noel Gebauer, manager and head professional at the Colonie Town Golf Course in Schenectady, says the number of women taking golf lessons at his facility increased greatly from the late 1990s until the mid-2000s, and that the percentage of women players increases each year. Of the 450 weekly league members who played at Colonie Town Golf Course in 2012, 160 were women.

A study performed by the Boston Consulting Group in 2011, meanwhile, showed that 43 percent of the 90 million people who expressed the desire to play golf were women.

“I have seen more women taking up the game,” says Suzy Whaley, teaching professional at the TPC River Highlands in Connecticut, former LPGA player and winner of the 2012 Nancy Lopez Golf Achievement Award. “It is an exciting trend that I see continuing as PGA and LPGA professionals welcome women to the game and show them all the benefits golf offers to their lives.”

The uptick in women’s interest in golf is not surprising given the increased interest in exercise in general. And, while humorist Mark Twain apparently once described golf as “a good walk spoiled,” the sport in fact can be great exercise — especially if you’re looking for something non-jarring.

The PGA of America estimates that walking 18 holes, carrying a bag or using a hand/pull cart, approximately equals a 5-mile walk. The total caloric expenditure for an 18-hole round is approximately 2,000 calories for walking while carrying clubs and 1,300 calories when riding in a cart.

Since walking is bio-mechanically more efficient than running, playing an 18-hole round of golf is roughly equivalent to a 3.5- to 4-mile run. When walking 18 holes of golf, blood glucose levels can fall by 10-30 percent depending on your age, while body weight is slightly reduced for all groups. Regardless of handicap, gender or course played, golfers exceed 10,000 steps during a typical round of golf, which meets the guideline for exercise recommended by most medical and clinical physicians.

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In the past, one of the deterrents to women taking up golf has been a perception — with some validity — that the game at many clubs is a male bastion and that male members would rather not have women on the course. The good news is that is changing as savvy golf course managers realize this untapped market.

“Any golf course in this day and age that does not cater to kids, families, beginners and all levels of play will not survive in this economy,” says Julie Cole, managing partner of the Dana Rader Golf School, headquartered in North Carolina.

Most courses now feature women’s leagues for a variety of levels, for instance, as well as other special features aimed at attracting female players to the game.

Key to attracting women to golf, say those in the profession, is addressing the ways the game can be intimidating. “It may seem easy relatively speaking in terms of comparing golf to other sports, as the ball doesn’t move but remains stationary. However, anyone who has swung a golf club knows it isn’t that easy,” says Tracie Warner, executive director of the Northeastern New York State chapter of the PGA of America. “So, the difficulty of the sport itself makes it intimidating and a bit daunting.”

It’s a struggle to replicate a really good swing each time, which means every golf shot usually has a wide range of success, and that’s an easy turn-off for some, says Warner.

The individual rather than team focus can also turn off some, experts say. “Many women don’t seem to have the confidence, or simply feel much more comfortable in a team sport where they don’t have to stand out,” says Warner.

Golf clubs can alleviate any apprehension a woman may feel about the game, however, starting — literally — at the front door, Warner says. “As a female, I prefer to have a golf facility staff person greet me and simply provide me with the rundown, i.e., where restrooms are, as well as the first tee, the driving range, etc.,” she says. “All of this could be listed under great customer service. But for females, it definitely helps alleviate any apprehension and is welcome.”

Gebauer cites lessons as an important door-opener. “[Women] seek out instruction immediately, often along with friends, to begin their golf careers,” he says. “This is also why beginning female golfers tend to improve at a faster rate.”

The social aspects of golf — from spending time with family members to networking with colleagues, can be an allure too.

“The social benefits are vital for women: having personal time and even the opportunity for built-in quality time with family, if their spouse or kids play, not to mention the business opportunities that are presented through golf,” Warner says. “It is a lifetime sport and that in itself is a tremendous benefit.”

FUN FACTS

Playing an 18-hole round of golf is roughly equivalent to a 3.5- to 4-mile run.

Walking 18-holes of golf can drop blood glucose levels by up to 20 percent for the young, 10 percent for the middle-aged, and 30 percent for the elderly players.

Golfers typically exceed 10,000 steps during a round of golf, which meets the guideline for exercise recommended by most medical and clinical physicians.

Getting Started

Suzy Whaley, a former LPGA player and winner of the 2012 Nancy Lopez Golf Achievement Award, suggests a program called “Get Golf Ready.” For $99, at most facilities, you receive five lessons, including an on-course lesson from a PGA or LPGA instructor at a facility near where you live.

Another option is to visit the Capital Region Executive Women’s Golf Association website (ewgacapitalregion.com). The organization conducts a number of leagues for women at various courses in the area, ranging from those for beginners to advanced players, as well as clinics and outings. You can also simply check with your local course to find out how to become involved in a women’s league or schedule a lesson.

Staying Healthy

Most golf injuries are the result of improper grip and swing mechanics, and a lack of fitness and flexibility. Injuries typically occur in the soft tissues (muscle, ligaments, tendons) and joints of the upper body (back, elbow, wrist and shoulder).

Here are some tips to help prevent injuries:

shorten your backswing slightly (end with the club head at a 1 o’clock rather than 3 o’clock)

strengthen the rotator cuff and scapular muscles

strengthen the chest and back muscles that generate the power in the swing

take a lesson with a professional to refine your swing so it is fluid.

To help prevent hand, wrist and elbow pain and injuries try:

selecting larger club grips

using softer grips

using a neutral grip

selecting irons with large heads and “sweet spots” to lessen vibration

selecting graphite shafts to lessen vibration

selecting the correct club length (the end of the club should extend slightly beyond the palm of the leading hand)

strengthening the forearm muscles.

Doing some simple exercises before you play, such as neck rolls, shoulder stretches, hamstring stretches, trunk side bends and trunk rotation, as well as swinging a club gently (start with a half swing and work up to a full swing after several minutes, while focusing on proper mechanics and a slow easy stroke), also helps ensure you’re warmed up and ready to play.